10 Iron-Rich Foods
Wednesday, July 20,2016
To gain energy and avoid fatigue or worse, anemia, better garnish diet of foods rich in iron. Where to find them? Our top 10 foods rich in iron.
What are our iron needs?
Iron ? We need to 16 mg per day to cover our needs estimated at 2mg per day. These vary depending on many circumstances: a woman often needs more iron than a man, simply because as we have our rules, you lose blood, so of hemoglobin, therefore iron. It also has an increased need for iron during pregnancy. This is why midwives and gynecologists prescribe iron during pregnancy to prevent fatigue-related blood loss during delivery.
What is the iron that we eat?
Iron helps in the production of hemoglobin that carries oxygen in our cells. so without iron no health at the top. Besides, when lack of iron is anemic and it is characterized by a pale skin and fatigue.
Iron vegetables is not the iron meat
To fill of iron, just put food source of iron on your plate. Namely: the iron from animal foods is more easily absorbed than iron plant. There is talk of heme iron when it comes to meat, eggs, fish and non-heme iron when it comes to iron plants such as lentils, chickpeas, dried fruits, whole grains.
How to better absorb iron from food?
The problem with iron is that assimilates a small part (5 to 10% of what we swallow). Thus the iron in meat is “bioavailable” But only 25% plant side, iron is bioavailable to 10%. And spinach? Contrary to legend carried by Popeye, spinach contain relatively little iron and its bioavailability is low. However spinach provide vitamin C which is essential for the proper absorption of iron. Also to better absorb iron from the diet, it is recommended to take vitamin C at the same time (orange juice, raw vegetables, fruits, vegetables ….). Unlike the tea rich in tannins disrupts the proper absorption of iron. Just like coffee.
Wednesday, July 20,2016-16:39:32[London]